Excellent, concise video covering everything to help those heading into the hills. I did the Cyprus walkabout many moons ago with some elite mates (2 regt guys, a cross-country runner, an ultra marathon runner and me) and found that filling up on electrolytes (Isostar in those days) the day before was so beneficial. We did three 30 mile plus training sessions to help iron out any issues. The first day of the two day event was 42 miles of orienteering to Troodos, the second day was 30-something miles back to sea level. I'm motivated to get back into the hills again, so thanks again for this info.
Hey Jack, What a great job you did in this video. Im 66 and strength train and Ruck alternate days carrying about 30lbs. My aim is to get fitter and have ago at The Fan Dance. I have done some hill work in the past, (Munro Bagging) also have done Pen-y-fan but this was many yrs ago and now Im retired I have a new passion for this, I think what your saying is you need to be hill fit. Which obviously means getting out there and putting the hrs in. Thanks great content.💪💪💪
Thanks for the comprehensive video Jack. I am a 66 year old who rucks as part of my training for mountain trail races and OCR races. I was an infantry medic when I was a kid. Rucking still sucks..and I have to have a swim day the next training session to recover, but it is a game changer for both hills and...grit.
Really liked this video which I stumbled across. As a 62 year old hiker i’m still interested in improving training and getting new ideas. This was full of those. I also appreciated the honesty
Nice one. More electrolite should help with the cramps but could also be youre just not used to doing up to 13+ miles. A few unweighted 10mile runs would help. Also pay attention to nutrition in the week leading up to these events, hydrate and eat well. Trying to guzzle water the day before or during the event is a surefire way to wash out all your electrolites.
Love this thank you especially as it is in uk rather then seeing USA based rucking content. Please do more rucking content maybe a beginner guide to starting rucking for fitness
Just discovered your channel and subscribed, been into fitness all of my life, 60 now and finding it harder takes longer to recover but still love it, will continue to watch you.
The bergen weights vary depending on the route march and the unit in question with the UKSF group. Our Loadstone weight is 45lbs with added mock weapon weighing 6.5lbs. This sets candidates apart from the standard weight of the marches at 35lbs.
I have found there's nothing like time on hilly trail as the very best training of all for such things but of course that isn't possible for many people. I fast packed (run/hike with 10-14kg pack) several hundred kilometres in 11 days a few years ago when I was 53-54. I had a race across the Pyrenees so trained there at the very end cos we dont have big mountains like that in Australia. But trained specifically for 18 months in my local hills and finally as a big final test before heading to Europe ran the Larapinta Trail (230km/7000m total ascent in the Northern Territory in Australia) in 4.5 days unsupported. I use an Adventure Racing specific pack that is designed for this kind of running adventure called Out There USA. Can highly recommend. No injuries, no blisters aside for very sore feet after the Larapinta. It was a great dress rehearsal and allowed me to test all my hydration and nutrition (all vegan) The interesting part was too that an Italian medical research team tested a bunch of us before and after the Pyrenees run and I was the only one who gained muscle and was adequately hydrated (as well as losing fat which we all did obviously!) There was only 3 vegans in it of 300. 80 finished and 2 of us did. I miss that kind of big gnarly adventure but at 61 Ive dropped down to events I get to sleep more than 2 hours a night 😀
I read Ant Middleton's books and, he talks a lot about the Fan Dance, and the process towards readying yourself for it and ploughing through it. I had never heard of it before. This is a great video! Inspiring and encouraging. Well done mate. Excellent channel.👍👍👍
I have been training for two challange walks i am doing this yesr, covering the same hills around the Chilterns you have. Nothing on the scale of the Fan Dance, but a challange for me. Interesting to see that what you are doing is what I am doing (but your training way harder than I need to). Enjoyed the training and the Fan Dance videos. Thanks for sharing.
Thank you Nils! The backstory was important...I really want to inspire hope in people who are going through anything similar. The human body is remarkably adaptable and resilient 💪
Nice video and very well explained, I challenged myself and competed against myself do the Fan Dance, I’m not what you would call fit but I do have a strong mind. I’m 47 overweight and was hoping for 7hrs, I managed 6hrs 20 with no training and I have a torn quad. Im really pleased with my time. My hips, quads and knees aren’t happy with me though.
Amazing, hope you carry on with more videos. I’m Now a mid aged fat veteran who can’t even do a few pull ups or run 200m without being out of breath. I think I need to do something about it. Be great to see some fat to fit vids from you for people with injuries
I gave the pen y fan fan dance route ago today ready for June.. fair to say it destroyed me physical and mentally. Iv got a lot of training to do by then and your video has very good advice 🙌🏽
Amazing time mate 3.17!! Fantastic effort, Did mine 3.38 in july nearly killed me, actually found hitt classes helpful just for that exlplosiveness of movement with the pack uphill. Again congrats 👏
Amazing. Great tips and wonderful explanations with no filler for video length stretching. Also helps me to have a perspective on my own progress and where my training has led me thus far. I really really think the final essentials are very good wool socks and lots of salt or electrolytes. Office people should not overdo salt but athletes need way more than they consume and it shows. They get cramps AND look shredded. In the military they dont care what kind of carbs they consume and still do these tabs on a regular basis with shitty gear. Some say that salt tablets have saved them. But since salt intake can make you retain more water weight, many choose not to. Thanks again for the wonderful video
Inspiring video, I live with chronic back pain plus sciatica but I try to keep as fit as I can. I'm always looking for different training regimes to elevate my level of fitness, I'll be exploring your channel for ideas and motivation.
hey man if you do it again or plan on doing other things like this you should look at red on socks the CEO is a former British para and knows about tabbing and hes made the best socks for it
Can you do a video on how to track your cardio with fitness watch so you know how to max out my potential and progress? Be great for the fan dance challenge inspired me 😂lol
Hi Jack. I really enjoyed your videos on the FD. I'm doing the winter edition in Jan 24 (although with a different provider); I'm curious on the load you carried. The DS instructions I've received are very specific that an 80 - 100l Bergan will be required to carry the mandatory kit list. To be honest, having gone through it, I can see why. I'll be carrying an issue PLCE bergan and its going to be full (35lb + food and water). How did you do it with a 40l pack?
Great video and very helpful. Thanks bud. Well done on completing the challenge. Im signed up for the January event 😮 When you did your gym work on the treadmill and the stairs. Did you load ypur bag with weights from the gym or set up with the stuff you had to do the event with , Thanks.
The only way to condition your body & mind is to get the Bergen on & rack up the miles. Walking first then short runs then longer runs. Include hills. Im speaking from experience as I've done the Fan Dance 6 times. My best time is 4h 26m.
Great video my first Fan Dance this summer and I am going to follow your training advice do you have a link to the strength sessions you where doing? All looks spot on
Hi Jack! Love the videos on this man! If you were to do it again, would you do it in hiking boots with a higher ankle or low hiking boots, or what would you recommend. Signed up for this July.
Great video jack. Just done the fan dance weighted yesterday, very uncomfortable with my bergen. You mention the gr3 from goruck. But on their site it doesn't seem to be the same rucksack, as it has no hip belt like yours?
We had to wear issued kit, apart from our boots We could wear our own boots so long as they had ankle support and were black. I personally never found another way to get hill-fit, other than getting in the hills. Due to factors such as; aspect of slope, and the undulating ground we covered; I could never replicate the training with gym-work or stairs The beauty of UKSF selection (I was only 21 not 22) Is that it does not cost you a penny I never went to a gym even once during my build up to selection. Running, tabbing, and circuits only require open space. I did pay to use my local swimming pool, to work on my breast stroke, but that was it. Dont use any fancy powders and potions, you'll be so sick of the taste come test week, and you'll be back on plain water and haribo sweets. Regarding bergan burns: Go for a tab, locate hotspots (Lower back, hips, nipples, etc.) and simply tape up those areas prior to tabbing. Rubbing vasoline on the your inner thighs, and between your toes before the day starts will reduce friction burns in those areas Neck a couple (no more than two) pints of Guinness in the NAFFI every night to wind down from the day, and this will help normalise the ordeal of test-week
I;ll be honest and admit I'm struggling to believe you could get all the required "realistic" kit (eg sleeping bag, complete change of clothing incl boots, 5l of water etc etc etc), in the small 45L rucksack - most people doing the fan dance are carrying 70+L (eg 100L)rucksacks in order to get the required "realistic" kit in to make the min weight. What was inside the 45k rucksack (ie did you add any dead weights to make the required weight in such a small rucksack). Before the haters say I don't know what I talking about , I have done the Fan Dance 4 years ago (admittedly far far slower than Jack, but I am giving him almost 20 years) and there was no way I could have got the required kit inside a 45l rucksack. Maybe the rucksack is like a tardis?
You're obviously ridiculously fit but I think you should clarify your definition of zone 2. When people talk about "zone 2 training", it is generally defined as zone 2 of the 5 zone model whereas you are using zone 2 of the 3 zone model which is an entirely different physiological training zone and certainly not suitable for multiple hour sessions for the average person.
I don't know this guy and I'm sure that he's a very fit, enthusiastic and a motivating person and I'm sure that his suggestions for training are very amicable should you have the time and inclination. Of course FD has been commercialised, fair play, that's evolution. But please don't compare what military guys do on Day 6 to AN 'event'... There is little comparison. I don't speak as a lay person on mountain or hill related issues, I have competed in 4 Mountain Marathons at A and Elite class including the Saunders Kletts classic solo that includes a solo Rock ascent, 5 highland crosses and 13 Triathlons... All this? Horses for courses..!
True. I get what you’re saying but to do it in the time he did regardless puts him in a very elite group. Im doing the double tap next summer which is 2 FD’s in consecutive days. Cant wait!
"Nutrition and hydration strategy". HAHAHAHA...In saner times that was a cooked breakfast and a mug of sweet tea in the morning, and then a Mars Bar washed down with some puritab flavoured stream water as a snack... That was when squaddies ran in DMS boots and with bergans full of bricks too. People take basic stuff *way too seriously*.
Excellent, concise video covering everything to help those heading into the hills.
I did the Cyprus walkabout many moons ago with some elite mates (2 regt guys, a cross-country runner, an ultra marathon runner and me) and found that filling up on electrolytes (Isostar in those days) the day before was so beneficial. We did three 30 mile plus training sessions to help iron out any issues.
The first day of the two day event was 42 miles of orienteering to Troodos, the second day was 30-something miles back to sea level.
I'm motivated to get back into the hills again, so thanks again for this info.
Bear in mind in the eightes we used sas bergens. Which were just a big sack with no padding or belt. Used to mash your back up.
Hey Jack, What a great job you did in this video. Im 66 and strength train and Ruck alternate days carrying about 30lbs. My aim is to get fitter and have ago at The Fan Dance. I have done some hill work in the past, (Munro Bagging) also have done Pen-y-fan but this was many yrs ago and now Im retired I have a new passion for this, I think what your saying is you need to be hill fit. Which obviously means getting out there and putting the hrs in. Thanks great content.💪💪💪
Thanks for the comprehensive video Jack. I am a 66 year old who rucks as part of my training for mountain trail races and OCR races. I was an infantry medic when I was a kid. Rucking still sucks..and I have to have a swim day the next training session to recover, but it is a game changer for both hills and...grit.
Really liked the insight of this video gives. Explained to detail. Hopefully when I'm 34 I have your fitness level is quite astonishing.
Really liked this video which I stumbled across. As a 62 year old hiker i’m still interested in improving training and getting new ideas. This was full of those. I also appreciated the honesty
Nice one. More electrolite should help with the cramps but could also be youre just not used to doing up to 13+ miles. A few unweighted 10mile runs would help.
Also pay attention to nutrition in the week leading up to these events, hydrate and eat well. Trying to guzzle water the day before or during the event is a surefire way to wash out all your electrolites.
Love this thank you especially as it is in uk rather then seeing USA based rucking content. Please do more rucking content maybe a beginner guide to starting rucking for fitness
Just discovered your channel and subscribed, been into fitness all of my life, 60 now and finding it harder takes longer to recover but still love it, will continue to watch you.
This and the Fan Dance video are really well-produced and communicated!
Thank you for your time in sharing your experience, and kit recommendations I am doing this event in June with the 35lb pack,
Congrats on completing the Fan Dance, those shoes look awesome.
Great to see you Jack and well done on the Fan Dance. We’ll see you back soon for Loadstone Aptitude. 🇬🇧⚔️
Likewise. Thanks to you guys for an unforgettable experience. Indeed....let's GO 💪
Is the loadstone aptitude the same weight etc as real tests?
The bergen weights vary depending on the route march and the unit in question with the UKSF group. Our Loadstone weight is 45lbs with added mock weapon weighing 6.5lbs. This sets candidates apart from the standard weight of the marches at 35lbs.
Brilliant video thanks for taking the time to share it with us Jack
I have found there's nothing like time on hilly trail as the very best training of all for such things but of course that isn't possible for many people. I fast packed (run/hike with 10-14kg pack) several hundred kilometres in 11 days a few years ago when I was 53-54. I had a race across the Pyrenees so trained there at the very end cos we dont have big mountains like that in Australia. But trained specifically for 18 months in my local hills and finally as a big final test before heading to Europe ran the Larapinta Trail (230km/7000m total ascent in the Northern Territory in Australia) in 4.5 days unsupported. I use an Adventure Racing specific pack that is designed for this kind of running adventure called Out There USA. Can highly recommend. No injuries, no blisters aside for very sore feet after the Larapinta. It was a great dress rehearsal and allowed me to test all my hydration and nutrition (all vegan) The interesting part was too that an Italian medical research team tested a bunch of us before and after the Pyrenees run and I was the only one who gained muscle and was adequately hydrated (as well as losing fat which we all did obviously!) There was only 3 vegans in it of 300. 80 finished and 2 of us did. I miss that kind of big gnarly adventure but at 61 Ive dropped down to events I get to sleep more than 2 hours a night 😀
I read Ant Middleton's books and, he talks a lot about the Fan Dance, and the process towards readying yourself for it and ploughing through it. I had never heard of it before.
This is a great video! Inspiring and encouraging. Well done mate. Excellent channel.👍👍👍
I have been training for two challange walks i am doing this yesr, covering the same hills around the Chilterns you have. Nothing on the scale of the Fan Dance, but a challange for me. Interesting to see that what you are doing is what I am doing (but your training way harder than I need to). Enjoyed the training and the Fan Dance videos. Thanks for sharing.
That's awesome. Good luck with your challenges, sounds like you are preparing well to crush them, 💪
Thanks Jack. valuable content as always
Great insight into your training! Wll done Coach, unblelievable achievment!
Much appreciated Sean!
Awesome Jack, not just that you did that, even more the backstory and walking the talk mate , well done👊🏻
Thank you Nils! The backstory was important...I really want to inspire hope in people who are going through anything similar. The human body is remarkably adaptable and resilient 💪
@@jackhanrahanfitnesshi pal what speed on treadmill roughly. You told us your time and heart rate.
Good video mate. Nice to see a professional approach to training and racing, it obviously worked sub 3.30 is shifting 👍
Nice video and very well explained, I challenged myself and competed against myself do the Fan Dance, I’m not what you would call fit but I do have a strong mind. I’m 47 overweight and was hoping for 7hrs, I managed 6hrs 20 with no training and I have a torn quad. Im really pleased with my time. My hips, quads and knees aren’t happy with me though.
Amazing, hope you carry on with more videos. I’m Now a mid aged fat veteran who can’t even do a few pull ups or run 200m without being out of breath. I think I need to do something about it. Be great to see some fat to fit vids from you for people with injuries
this is so inspiring…I don’t think I’ve ever run more than a 5k. I’m gonna start training to try this in couple years 💪
Brilliant video, most useful, I took part in my first Fan Dance the day before you, I 'm going again next year.
I gave the pen y fan fan dance route ago today ready for June.. fair to say it destroyed me physical and mentally. Iv got a lot of training to do by then and your video has very good advice 🙌🏽
Amazing time mate 3.17!! Fantastic effort, Did mine 3.38 in july nearly killed me, actually found hitt classes helpful just for that exlplosiveness of movement with the pack uphill. Again congrats 👏
Big congrats to you both. Your times are unbelievable, hopefully one day I'll have the fitness and courage to do this myself
Very insightful! Great content
Very interesting, thank you Jack!
Thank u for always inspiring J
Good video and tips. I'm doing a Spartan trifecta and I'm using a similar schedule. Rucking is my secret weapon 😅 Keep up the good work.
Amazing. Great tips and wonderful explanations with no filler for video length stretching. Also helps me to have a perspective on my own progress and where my training has led me thus far. I really really think the final essentials are very good wool socks and lots of salt or electrolytes. Office people should not overdo salt but athletes need way more than they consume and it shows. They get cramps AND look shredded. In the military they dont care what kind of carbs they consume and still do these tabs on a regular basis with shitty gear. Some say that salt tablets have saved them. But since salt intake can make you retain more water weight, many choose not to. Thanks again for the wonderful video
Great video with SOLID INFO I'm incorporating your training methods to get ready for my Spartan.. Thank you!!!💯💯🐐🐐
You've got me back running stretching 💪
Thanks Jack, a great series of videos. I'm looking at completing it next year.
A very informative and well put together video Jack. Enjoyed watching this. Keep up the good work and look forward to watching future videos! 👍🏻😁
Inspiring video, I live with chronic back pain plus sciatica but I try to keep as fit as I can. I'm always looking for different training regimes to elevate my level of fitness, I'll be exploring your channel for ideas and motivation.
Nice work re the FD. I did this route the other day - but not with a very heavy pack… Great day out.
Looking to do this challenge june 2024 ❤ thanks for the heads up 😮
hey man if you do it again or plan on doing other things like this you should look at red on socks the CEO is a former British para and knows about tabbing and hes made the best socks for it
Can you do a video on how to track your cardio with fitness watch so you know how to max out my potential and progress? Be great for the fan dance challenge inspired me 😂lol
Well done 👏
As an alternative to gels and electrolytes I would highly recommend giving Tailwind a go.
Great research and info
Solid advice
This was really good!
Both vids = awesome
Hi Jack. I really enjoyed your videos on the FD. I'm doing the winter edition in Jan 24 (although with a different provider); I'm curious on the load you carried. The DS instructions I've received are very specific that an 80 - 100l Bergan will be required to carry the mandatory kit list. To be honest, having gone through it, I can see why. I'll be carrying an issue PLCE bergan and its going to be full (35lb + food and water). How did you do it with a 40l pack?
Very helpful video, thanks. Shame the go-ruck GR3 is a whopping £400! Have to stick with my tried and tested loewe alpine 40l for now :-(
Great video and very helpful. Thanks bud. Well done on completing the challenge. Im signed up for the January event 😮
When you did your gym work on the treadmill and the stairs. Did you load ypur bag with weights from the gym or set up with the stuff you had to do the event with ,
Thanks.
The only way to condition your body & mind is to get the Bergen on & rack up the miles. Walking first then short runs then longer runs. Include hills.
Im speaking from experience as I've done the Fan Dance 6 times. My best time is 4h 26m.
Great video my first Fan Dance this summer and I am going to follow your training advice do you have a link to the strength sessions you where doing? All looks spot on
Nice content❤ Keep doing👍
Hi Jack! Love the videos on this man!
If you were to do it again, would you do it in hiking boots with a higher ankle or low hiking boots, or what would you recommend. Signed up for this July.
Great video jack. Just done the fan dance weighted yesterday, very uncomfortable with my bergen. You mention the gr3 from goruck. But on their site it doesn't seem to be the same rucksack, as it has no hip belt like yours?
Awesome 👏👏👏
Thanks 😊
how did you access the pouches on the ack of your kit while keeping the pace of the run???
Gleaming .👍👍👌👌👌👌
Awsome, great nfo
HI Jack how do you calculate the amount of carbs you need ? Great content by the way 👍
Past fandounce it was very hard
I will be doing the fan dance summer edition 2024
What speed on treadmill. And did you use full45lb weight in tread mill
We had to wear issued kit, apart from our boots
We could wear our own boots so long as they had ankle support and were black.
I personally never found another way to get hill-fit, other than getting in the hills.
Due to factors such as; aspect of slope, and the undulating ground we covered; I could never replicate the training with gym-work or stairs
The beauty of UKSF selection (I was only 21 not 22)
Is that it does not cost you a penny
I never went to a gym even once during my build up to selection. Running, tabbing, and circuits only require open space. I did pay to use my local swimming pool, to work on my breast stroke, but that was it.
Dont use any fancy powders and potions, you'll be so sick of the taste come test week, and you'll be back on plain water and haribo sweets.
Regarding bergan burns: Go for a tab, locate hotspots (Lower back, hips, nipples, etc.) and simply tape up those areas prior to tabbing. Rubbing vasoline on the your inner thighs, and between your toes before the day starts will reduce friction burns in those areas
Neck a couple (no more than two) pints of Guinness in the NAFFI every night to wind down from the day, and this will help normalise the ordeal of test-week
I;ll be honest and admit I'm struggling to believe you could get all the required "realistic" kit (eg sleeping bag, complete change of clothing incl boots, 5l of water etc etc etc), in the small 45L rucksack - most people doing the fan dance are carrying 70+L (eg 100L)rucksacks in order to get the required "realistic" kit in to make the min weight. What was inside the 45k rucksack (ie did you add any dead weights to make the required weight in such a small rucksack). Before the haters say I don't know what I talking about , I have done the Fan Dance 4 years ago (admittedly far far slower than Jack, but I am giving him almost 20 years) and there was no way I could have got the required kit inside a 45l rucksack. Maybe the rucksack is like a tardis?
How many miles was ur Park run and did u do it with weight?
What time did you complete the Fan Dance in. It is not audible on the video.
Liked and subscribed
MAKE MORE CONTENT MAN :)
I always find these funny. I've done the fan dance as a squaddie. You went out and did it. Not the amateurish rubbish this humpty talks about
You're obviously ridiculously fit but I think you should clarify your definition of zone 2. When people talk about "zone 2 training", it is generally defined as zone 2 of the 5 zone model whereas you are using zone 2 of the 3 zone model which is an entirely different physiological training zone and certainly not suitable for multiple hour sessions for the average person.
HR 150 zone 2?
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I don't know this guy and I'm sure that he's a very fit, enthusiastic and a motivating person and I'm sure that his suggestions for training are very amicable should you have the time and inclination. Of course FD has been commercialised, fair play, that's evolution. But please don't compare what military guys do on Day 6 to AN 'event'... There is little comparison. I don't speak as a lay person on mountain or hill related issues, I have competed in 4 Mountain Marathons at A and Elite class including the Saunders Kletts classic solo that includes a solo Rock ascent, 5 highland crosses and 13 Triathlons... All this? Horses for courses..!
True. I get what you’re saying but to do it in the time he did regardless puts him in a very elite group. Im doing the double tap next summer which is 2 FD’s in consecutive days. Cant wait!
@@alexanderbruce9684 good luck with that mate👍👍
How heavy was the rucksack?
35lb. If you are fancy you can go even heavier and carry 45lb.
40lbs rucksack is what I'm sticking to because I'm still recovering from a strange leg seizure problem.
50lbs nearly ruptured my legs and broke me!
❤
Jack, just use a military bergan, military boots and clothing.
"Nutrition and hydration strategy".
HAHAHAHA...In saner times that was a cooked breakfast and a mug of sweet tea in the morning, and then a Mars Bar washed down with some puritab flavoured stream water as a snack... That was when squaddies ran in DMS boots and with bergans full of bricks too.
People take basic stuff *way too seriously*.
🫡
Get a t-shirt that fits mate
jealous?
Why are you dressed like a soldier?
People are very much entitled to wear what they like, however no soldier is cutting about in a low cut top I can assure you of that.
Excellent videos on the Fan Dance! Do you think preloading with Taurine could have helped mitigate the cramps?
Well done great info